This workout can be done with DB’s and/or at a home gym Major: Shoulders, Biceps, Triceps Minor: Core 5 min warmup (should be level of breaking a sweat) 60/30/30 Complete Movement A for max reps for 60 Seconds, then B, and then C. Rest 1 minute or less and move on to 30 seconds for [...]
Major: Shoulders, endurance Minor: Chest, core 2 Rounds .25 Run @ 80% effort (5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 Alt. DB Snatches 45/30lb. 10 Push-Ups Rest 2 mins 2 Rounds .25 Run @ 80% effort 5 incline for extra) 90 Seconds rest Rest 2 mins 5 Rounds 10 [...]
Rest or active recovery Swim, bike, run, or yoga (non-stressful) Recovery routine
Major: Legs & Back Minor: core Strength 5X5 Deadlift Deadlift build to heavy 5 rep deadlift In between each set: 15 Reps of Cable back rows or pulldowns (medium to heavy weight) 2 minutes rest 3 Rounds 10 Pull-Ups 1min. Of db bent over rows (right arm) 1min. Of db bent over rows (left arm) [...]
Major: Chest and Shoulders Minor: Anaerobic, core 5 Rounds: A. 15/12 Cal Row B. 6 Hang Cleans (climbing) 1 minute rest between each movement 3 min rest 5 Rounds: A. 15/12 Cal Assault Bike B. 6 Bench Press (climbing) 1 minute rest between each movement 3 min rest 5 Rounds: A. 60 Double Unders or [...]
Major: Legs, core Minor: shoulders Volume For time: DTP Lower 40-30-20-10-20 40 Reps air squat 40 Lunge Jumps (20 each side) 30 Squats 40-50% Max weight 30 Lunge jumps with med ball or weight 20 Squats 55-60% Max weight 20 Lunge jumps with heavier med ball or weight 10 squats – heavier 20 Squats @55-60% [...]
Rest or Active Recovery Yoga, hike, swim or steady sweat that is NOT STRESSFUL :) Recovery Session
HIIT & Metabolic Conditioning 2 Rounds .25 mile run 25 DB lateral 15 DB Front raise, each arm 2 min rest 10 Sets: 2 Burpee Pull Up 4 Air Squats 6 Jump Lunges 20 Double Unders Rest 30sec after set 2,4,6, and 8 3 min rest 4 Rounds 30 Second max effort on bike/assault bike [...]
Major: Back, legs, shoulders Minor: Core 21-15-9 Light-medium weight for deadlifts with good form Deadlifts #135/95 DB Push Press #50-30 Push yourself but maintain form 5 minute rest 5 rounds 1min. of Thrusters 95/65 1min. of Toes-To-Bar 1min. Rest Optional finisher: 3 Rounds 1 minute walking lunges (or step backs in place) 1 Minute jump [...]
Major: Chest, Back Minor: Biceps, Shoulders Strength 5 Rounds 6-8 BB Bench Press Heavy as possible, 3 sec eccentric, immediately into: 1 min of chin-ups (thumbs out) Rest 2 min 3 Rounds 8-10 Reps single arm incline DB Bench (Heavy as possible, 3 sec eccentric) immediately into; 1 min barbell bicep curls #45 rest 2 [...]
Active rest day Make sure to get off the couch and get moving today. Try to do something outside the gym that will get your heartrate moving for 30-60 mins. Yoga, hike, tennis, basketball
Major: Legs, Shoulders Minor: Core, Chest EMOM Every 4min. X 5 rounds 3 Back Squats (Heavy as possible) 500m Row Rest 5min 5 rounds 1min. of max kb Swings #70/40 1min. of max push-press 135/95 1min. of max double unders 1min. of max push-ups 1min rest Recovery
